Wide Grip Pull Up's - Bodyweight x 10
Machine Row - Focus on Contracting the Scapula and a Good Stretch (Moderate Weight)
Dumbbell Shoulder Press (Heavy)
Military Press (Moderate) - Focus on the move, slow coming down
Deadlift (High Rep) - Moderate Weight
Laying on Incline Bench Dumbbell Curls - Moderate Weight (Concentrate on Stretch Down)
Reverse Barbell Curl - Moderate Weight
Laying on Incline Bench Shrug Dumbbells - Moderate Weight (Concentrate on Mid Back/Traps)
Laying on Ground Cable Bar Curl (Heavy) - Focus on keeping Elbows in and hard contraction, full stretch down
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